Josh’s Birthday WOD: Josh’s 41-Minute Birthday EMOM: Teams of 2 “The Seven” 7 rounds: 7 handstand push-ups 7 thrusters (135/95) 7 knees to elbows 7 deadlifts (245/165) 7 burpees 7 KBS (2/1.5) 7 pull-ups (41 sec work with 19 sec transition time) Partner A performs movements Partner B holds a plank *Partners switch every minute […]
Cycle 2 W6D5 STR: Split Jerk WOD: 5 Rounds: AMRAP 2: 10 Clean and Jerks Max Bar Facing Burpees in remaining time. Rest 2 min R1: 95/65 R2: 115/75 R3: 135/95 R4: 165/115 R5: 185/125 CO: LI: AMRAP 5: 50m Run 5 Strict CTB L2: AMRAP 10: 100m Run 10 Strict CTB L3: AMRAP 15: […]
Happy Thanksgiving! One class at 9:30am. Closed the rest of the day. Thanksgiving WOD: “No Gobble Till You Woddle” Teams of 2 For Time/Reps: P1: 800m Run P2: AMRAP Turkey Tosses (20# to 10’/14# to 9’) Switch P1: 400m Run P2: AMRAP Gobble-Unders Switch P1: 200m Run P2: AMRAP Bread Roll Swings (1.5/1) Switch P1: […]
Cycle 2 W6D3 STR: Snatch WOD: 5 RFT: 10 Front Squats (185/125) * from the Rack 12 TTB 14 Alt KB Hang Snatch (1.5/1) CO: Level I 3 Rounds: 20 Cal AB Rest :30 Level II 5 Rounds: 20 Cal AB Rest 1:00 Level III: 7 Rounds: 20 Cal AB Rest 1:30
Cycle 2 W6D2 STR: Farmer Carry WOD: 3 RFT: 9 KB SDHP (2/1.5) 15 Box Jumps (24/20) 21 Deadlifts (225/155) CO: 3-5 Rounds: 200m Row 10 Shoulder Taps 200m Row :20 Plank Hold Rest 1:00
Cycle 2 W6D1 STR: Pause Front Squats WOD: For Time: 80 Alt OH Plate Walking Lunges (45/25) 60 Single Arm KB Push Press (1.5/1) (30R/30L) 40 WB Sit-ups (20/14) CO: 5 Rounds or 10 Rounds: 50m Sprint Rest :30
TEAM WOD: Teams of 2 “DVB” For Time: 1 Mile Run w/ MB (20/14) Then 8 Rounds: 10 WB 1 Rope Climb 800m Run w/ MB Then 4 Rounds: 10 WB 1 Rope Climb 400m Run w/ MB Then 2 Rounds: 10 WB 1 Rope Climb • Break up Run and Reps as needed.
Cycle 2 W5D5 STR: Push Press WOD: For Time: 80 Cal Row 40 Medball Cleans (20/14) CO: 10 Rounds: 7 Cal AB 4 Defitcit HSPU (8/6″) Rest :30
Cycle 2 W5D4 SKILL: 3 Rounds: 12 Strict TTB or Modified 12 Alt Plank Taps 12 Hollow Rocks WOD: “Burptacular” For Time: 10-9-8-7-6-5-4-3-2-1 Burpees KB Thrusters (1.5/1) Burpees KB SDHP (1.5/1) Burpees KBS
Cycle 2 W5D3 STR: Clean Complex WOD: AMRAP 15: 25’ Handstand Walk 5 Squat Snatch (115/75) 2 Rope Climbs CO: 4 Rounds: 50m Sled Drag AHAP Rest as needed
